Team #18

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #64 (No Measure)

AMRAP10

10 Romanian Deadlifts @ Light Weight (Nearly Straight Legs)

10 Lateral Bar Hops, Side-To-Side

150m Row

Then:

:30 Banded Hamstring Flexion/Extension (Each Side)

Weightlifting

Deadlift (Max Reps @ 125/85 KG)

10 Minutes To Work Up!!!

If Max Weight Is Lower Than 125/85 KG Do A 1RM

Deadlift (1RM)

15 Minutes To Work Up To A New 1RM

Team WoD

AMRAP5 (Shuttle/C2B) (2 Rounds for reps)

AMRAP 5 Minutes

Shuttle Sprint To The Wall & Back

3 Chest 2 Bar / Pull Ups

Rest 2:00

AMRAP 5 Minutes

Shuttle Sprint To The Wall & Back

3 Toes 2 Bar / Knees 2 Elbows
Change Every Round!!!

Always Per Clap!!!

Hard Work Pays Off

Hard Work #4 (Time)

2 Rounds Of:

400 Run

250 Row